________________
forward movement. Slowly lower the legs together, keeping the knees straight, until the legs are just above the floor. Then bend the knees and bring them back to the chest. Practise 3 to 5 forward cycling movements and the same in reverse.
Do not strain. Breathing: Inhale while straightening the legs.
Exhale while bending the legs to the chest. Awareness: On the breath, mental counting of each round,
and on smoothness of the movement and proper coordination, especially while reverse cycling. When relaxing, be
aware of the abdomen, hip, thighs and lower back. Benefits: Good for hip and knee joints. Strengthens abdominal
and lower back muscles. Practice note: Keep the rest of the body, including the head,
flat on the floor throughout the practice. After completing each stage remain in the base position and relax until the respiration returns to normal. If cramping is experienced in the abdominal muscles inhale deeply, gently pushing out the abdomen, and then relax the whole body with exhalation. Do not strain; this applies especially to stage 3.
51
